Lämppä leikkiä ja mobility

Harjoitellaan köysikiipeilyä

Metcon 15min amrap
6x Rengassoutua
6x Sumo mavea kahvakuulalla
6x vuorikiipeilijä

Loppuvenyttelyt

REPEAT X 3 for time ( max of 27 mins)
- Time recorded -
Round 1

1 - 250m run (small lap)
2 - 40 sit ups
3- (Alternate) 30 ( kettle bell swings / plank push ups)
4- 20 step ups
5- (stop watch) 1 min high Planks

Round 2
1 - 250 skips
2 - 40 sit ups
3- (Alternate) 30 ( kettle bell swings / plank push ups)
4- 20 step ups
5- (stop watch) 1 min high Planks

"NASTY GIRL CRIX":
3 rounds for time of:
- 50 Air Squats.
- 7 Muscle-ups.
- 10 Hang power cleans (60/40 kgs).

**Time cap: 20 min.

Suokissa perinteinen eli 2. JuhannusEva. Aika 43.12!! @20kg kuukelilla💪. Parannusta viime vuoteen reilu kaksi ja puoli minuuttia😄 HYVÄ MÄ!!! TOSIN hävisin Miskalle 2sek, eli yhden leuan!!!!!

Muscle
Upper

Metcon
10 x 200-meter sprints
Rest as needed between efforts.
Post best and worst times to comments.

6 min AMRAP
5 knees to elbows
8 air squats
30 SU

3 Sets - Not for Time
6 KB Cross Body Split Squat/leg
20sec Side Plank R
20sec Forearm Plank
20sec Side Plank L

5x5 @80%

Kokeneille kyykkääjille!

DOUBLE-UNDERS

Practice Double-Unders for 10 minutes. If you have Double-Unders, work on Triple-Unders!

Post work to comments.

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30 Minutes Not for Rounds:
400m Run
30 Double-Unders
20 Hollow Rocks
10 Dumbbell Bench Press

Sub about a minute of Double-Under practice for dubs if you don’t have ’em. Or, scale up to 10 Triple Unders if you’re a jump rope ninja. The DB Bench Presses should be medium-heavy and feel like you could perform another 2-3 reps each set.